ADHD

I could not recommend anything more strongly than loop earplugs. they have been a lifesaver for me. they have 3 different types with different dB of reduction, and ones made specifically so you can still hear people with them in. I have two pairs and they make everything easier

It could be a form of hyperacusis. Noising canceling headphones help. Also there is an earplug for concerts called vibes that I found in Amazon. You can still hear people talk, they are discreet, and help with my auditory discomfort.

Have three small kids, even my NT wife can find the noise too much, I just have to leave, I go be useful as best I can and make dinner, do clean up laundry etc

I have the same problem. I also got some earbuds that do the ambient noise or noise cancelling and I can switch between modes easily. It does help some.

If I'm somewhere where I can't get away from the chaos I'll put on some lofi music with noise cancelling and that helps. If I need to pay attention (like if I'm grocery shopping with the kids) I will leave it on ambient mode. Some of the binaural beats playlists on spotify are really nice for calming my brain. I would definitely recommend checking those out.

If it is possible, getting outside and going for a walk, especially if you can get into grass or wooded environment is extremely helpful for me.

Something that may help (it helps me sometimes) is regularly doing some kind of heavy work, like lifting weights, pushups, etc. to really train the muscles. It helps calm my whole system down for hours. Working out regularly throughout the week has helped me a lot. I definitely notice when I miss some days.

I don’t have much to offer in the way of suggestions, but it is genuinely relieving to know I’m not the only one with this kind of issue.

On top of noise reducing earplugs, I’d also suggest that you try to figure out ways you can reset your stress/overwhelm levels. For me, that can be listening to music on headphones (a predictable noise, which helps settle me) or taking a shower. You can work with your partner (or family/friends/neighbors) to support you in avoiding situations that are triggering (preparing dinner, for me). You can have activities ready to entertain your child while you take care of yourself (maybe an audiobook on headphones for them, coloring pages, sensory play, etc).

The game is about managing things and identifying when you start to get overwhelmed. There’s no silver bullet, but lots of little steps can make a huge impact.

I usually just go outside and take a walk when inside noise bothers me, even if i go with my younger sister that yells really loud, the absesnce of walls gets rid of the echo that makes me feel "pain".

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-32 db foam earplugs. I keep a couple pairs in my pocket always.